Sweating Safely - How Long should you stay in a sauna?

 

Key Takeaways

• You can safely use your saunas anywhere from 20-45 minutes per session.

• Infrared Saunas offer a range of potential health benefits, but spending the right amount of time is crucial for a safe and effective experience.

• The ideal sauna duration varies depending on factors like sauna type (Infrared Sauna or Traditional Finnish Steam Sauna), age, health conditions, and personal comfort level.

• Listen to your body and exit the sauna if you experience any discomfort.

• If you have any pre-existing health conditions make sure to consult a doctor before using a sauna. 

 

Sauna Duration Recommended times - How Long Should You Stay in a Sauna?

Before we start, lets be clear that this article is referring to how long to spend in an Infrared sauna.

As there are 2 types of saunas. Traditional steam sauna and Infrared saunas. Both types of saunas have different heating methods and different temperatures. A traditional sauna used steam by pouring water

 

Set your Sweat Goal

Before you get comfortable and step inside your next sauna session, you generally want to have a goal of how long you plan to spend in the sauna to maximise its benefits? 

• It is definitely best to have a time target before you enter your sauna session. Regardless of whether you reach your goal or not.
  
  
• Saunas are renowned for relaxation, detoxification, metabolism boosts, and potential weight loss, but exceeding the recommended duration can be uncomfortable and potentially dangerous.
  
  
  

A brief history of the invention of who invented infrared sauna?

• Traditional Saunas have been around for hundreds of years. The prototype of Infrared Light was invented by John Harvey Kellogg. Kellogg invented the use of radiant heat saunas with his incandescent electric light bath in 1891. 
  
  
• The modern version of the Infrared sauna was revived in the 1970s in Japan as Waon (Japanese: "soothing warmth") Therapy and neonatal beds for newborns use infrared elements to keep the baby warm without being stifled. https://en.wikipedia.org/wiki/Infrared_sauna

 

Why does the time you spend in a sauna Matter? 

 

It's not that a short sauna session is bad for you, but spending less time in a sauna doesn't offer the same benefits as sweating for a longer session.   

According to Healthline saunas can enhance cardiovascular health, elevate energy levels, and contribute to weight loss. However, the time spent inside significantly impacts the desired outcome.
 

Potential consequences of a short sauna session:

• Limited Detoxification: Sweating is a key benefit of sauna use, promoting toxin removal. A brief session might not generate enough sweat for effective detoxification.
  
  
• Reduced Respiratory Advantages: If you struggle with chronic respiratory issues like asthma or allergies, a short sauna stint may offer minimal improvement in mucus clearance or lung function.

• Incomplete Relaxation: Research suggests saunas lower cortisol (the stress hormone) and trigger endorphin release. Cleveland Clinic points out that this combination fosters deep relaxation, potentially alleviating stress, anxiety, insomnia, and even chronic pain. However, a few minutes might not be enough for your mind and body to fully unwind.

On the other hand, staying in a sauna for too long can lead to:

 

Dehydration: Profuse sweating during a sauna session leads to water, mineral, and electrolyte loss. Mayo Clinic warns that this can cause dehydration, ultimately resulting in dizziness, fatigue, and muscle cramps.

Hyperthermia: Excessive sauna time can elevate your body temperature to dangerous levels, potentially leading to heat exhaustion or heat stroke.

Skin Problems: While saunas can benefit your skin, overexposure to heat can cause dryness, itching, and irritation. This can accelerate skin aging, increase sensitivity, and even trigger acne breakouts. It can also worsen existing skin conditions like eczema or psoriasis.

Cardiovascular Issues: Spending too much time in a sauna forces your heart to work twice as hard to maintain core body temperature. The Temple Health & Vascular Institute points out that this increased heart activity can result in heart palpitations and arrhythmias, potentially posing a risk for those with pre-existing heart conditions.

Ideal Infrared Sauna Duration

 
Generally, experts recommend spending 30-45 minutes in an Infrared sauna. This serves as a good starting point for most people. However, it's crucial to prioritise your body's signals and take breaks if you feel any discomfort.

For sauna novices, it's best to start slow with just 15-20 minutes. If you've just finished a workout, wait 10 minutes before entering the sauna.

Avoid exceeding 30 minutes at a time. With frequent breaks, you can safely stay in a sauna for up to 45 minutes.

Naturally, individual health factors may necessitate longer or shorter breaks.

 

 

Customer Recommendation

"My wife and I use our sauna daily between us (alternate days) and it's easy to operate and works so well. After playing with different temps and times we have landed on 65° for half an hour and it's a treat". 

John Jones 
Innerlight Sauna Customer

Factors Affecting Sauna Duration

Several factors influence your ideal sauna duration, including: 

Sauna Type

Traditional Finnish Sauna: These saunas use electric or wood-burning heaters to generate dry heat. The temperature typically ranges from 70 to 90 degrees Celsius , with humidity levels around 10-20%. Due to the high heat and low humidity, Finnish sauna sessions are usually shorter, lasting between 10 to 15 minutes.

Infrared Sauna: Infrared saunas use infrared light to directly heat the body rather than the surrounding air. The temperature is generally lower, around 40 to 65 degrees celsius. Consequently, the time spent in an infrared sauna sessions can be longer, ranging from 20 to 45 minutes.

Steam Room: Steam rooms utilise steam to create a hot, humid environment, with temperatures around 110 to 120 degrees Fahrenheit and humidity levels close to 100%. High humidity can induce drowsiness, fatigue, muscle cramps, and headaches. Therefore, steam room sessions are typically shorter than dry saunas.

Age: Age significantly impacts how often and for how long you can safely use a sauna. As we age, our body composition changes, with a decrease in muscle mass and bodily fluids, and an increase in body fat. Cleveland Clinic explains that this altered composition can diminish your thirst sensation and hinder your body's ability to retain water, raising the risk of dehydration.

Older adults may need to limit their sauna time or opt for lower temperatures to prevent overheating or dehydration.

Children also struggle to regulate body temperature during sauna sessions. They tend to sweat more due to a higher surface area to body weight ratio. Additionally, they have smaller fluid reserves, leading to quicker dehydration. Young children, especially infants and toddlers, cannot effectively communicate thirst. Therefore, it's highly recommended that very young children avoid saunas altogether.

For children and older individuals, limiting sauna sessions to 10 to 15 minutes is generally recommended for a safe and enjoyable experience.

Health Conditions:

Your overall health and pre-existing medical conditions significantly influence how long you should stay in a sauna.

Research suggests that individuals with certain health concerns, including coronary artery disease, high blood pressure, respiratory problems, or skin conditions, may need to limit their sauna sessions or avoid them entirely [8].

Consulting a healthcare professional before using a sauna is vital to prevent any adverse reactions. They can provide guidance on appropriate duration and precautions to take before your sauna session.

Comfort Level:

Ultimately, it boils down to your personal preferences and comfort level.

Some individuals prefer shorter 10-15 minute sessions as part of their workout routine, while others enjoy longer 20-30 minute sessions to unwind and relax.

The most important thing is to listen to your body and reap the sauna's benefits. If you're new to saunas, begin with a shorter duration (ideally 15-20 minutes) and gradually increase it as your body adjusts to the heat.

 

 

Sauna Duration for Specific Health Goals

• If you're a sauna enthusiast, you might be curious about the optimal duration for maximising specific health benefits. The answer hinges on your desired outcome.
• Here are some examples:

Weight Loss: Aim for 30-45 minute sessions, 2-3 times a week. Sweating helps burn a small amount of calories and may contribute to weight management efforts. However, it's important to remember that weight loss primarily comes from a healthy diet and exercise routine.

Relaxation and Stress Relief: A 20-30 minute session can be very effective for promoting relaxation and stress reduction.

Muscle Pain Relief: Studies suggest that regular sauna use, particularly with infrared saunas, can help alleviate chronic pain [9]. Sessions lasting 20-45 minutes may be beneficial.

Improved Circulation: Similar to muscle pain relief, regular sauna use can improve circulation. Sessions lasting 15-20 minutes may be sufficient.

Detoxification: While research is ongoing, some studies suggest saunas may promote detoxification. Sessions lasting 15-20 minutes may be adequate.

 

Tips for Safe Sauna Use

Follow these sauna guidelines and safety tips for a safe and enjoyable sauna experience:

Consult your doctor before using a sauna, especially if you have any pre-existing health conditions, including high blood pressure, heart problems, or asthma.

Drink plenty of water before, during, and after using a sauna to maintain hydration levels.

Avoid alcohol before or during your sauna session, as it can impair your body's ability to sweat properly, potentially causing nausea and dizziness.

Wearing loose-fitting clothing or a towel is crucial for proper air circulation and hygiene. See more about what to wear in a sauna 

Limit your sauna sessions to under 45 minutes at a time. First-time users should start with shorter sessions and gradually increase the duration as tolerated.

Maintain the sauna temperature between 40 to 65 degrees Celsius to avoid overheating. If you feel dizzy, lightheaded, or nauseous during your sauna session, leave the sauna immediately and rest in a cooler area.

When using essential oils during sauna aromatherapy, dilute them properly and use them sparingly to prevent skin irritation or potential respiratory issues.

Allow your body to cool down gradually after leaving the sauna by sitting in a cooler area or taking a lukewarm shower.

 

Sauna Duration FAQ's

Is it Okay To Use The Sauna Daily?
Yes, daily sauna use is perfectly safe, provided you don't exceed 20 minutes per session, take regular breaks between sessions, and wear appropriate sauna attire.

 

Sauna Duration

What Happens If You Stay in a Sauna Too Long?

Overly long sauna sessions can lead to dehydration and heat exhaustion, resulting in dizziness, nausea, and fatigue. In severe cases, spending too much time in a sauna can also lead to heat stroke, a potentially fatal condition if not treated promptly.

How Long Should You Stay in a Sauna - Key Takeaways

 

• Saunas, when used safely, can be a delightful way to relax, eliminate toxins, boost immunity, and improve skin health.
  
  
• Experts generally recommend staying in a sauna for no longer than 30 - 45 minutes at a time.
  
  
• It's crucial to listen to your body for any signs of discomfort or dehydration.
  
  
• If you start feeling uncomfortably hot, cut your session short and try again another time.
  
  
• If you're interested in incorporating sauna therapy into your routine at home, explore Innerlight Saunas collection of Infrared saunas.

 

Remember: Always consult your doctor before using a sauna, especially if you have any pre-existing health conditions. Enjoy the benefits of saunas safely and responsibly!